Reduce Time in the Kitchen

Meal Planning Great Tip: Cook for more than ONE meal at a time so that healthy, cooked or prepared food becomes your “fastest food.”

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Healthy food often takes time to prepare and cook. When you are hungry now, on the run, or just don’t have a lot of time to spend in the kitchen eating healthy can be more challenging. I have found it very beneficial to cook for more than one meal at a time and to have a couple hours devoted to preparing/cooking food for the whole week.

Although I am at home all day, a new baby, homeschooling and homemaking keep me busy and I don’t want to spend a lot of time in the kitchen. Spending a Sunday afternoon cooking meat, chopping vegetables, steaming rice and portioning snacks can make the week a lot smoother. (Not to mention clean up.) 

I would like to share with you how we prepare for the week.

Schedule the Best Time to Prepare

Monday is the day that works best in our family for me to shop and prepare. After my Meal Plan and Grocery List are make (on Sunday), we shop on Monday morning. I then begin the prep time as I am putting the groceries away. For example: celery, broccoli and carrots go from the grocery bag to get washed, cut up and put in containers before they go in the fridge. 

Sundays often are the best time for shopping and preparing. But look at your personal schedule and decide. 

Evaluate your Meal Plan

Look at your meal plan and see what can be cooked or prepared in advance. When you are making the meal plan consider utilizing leftovers and cooking in bulk. 

Example Meal Plan

Breakfast: 2 hard boiled eggs and toast with butter

Lunch: Chicken salad and spinach salad with cucumbers, grapes and sunflower seeds

Dinner: Baked Salmon with roasted zucchini, red pepper, asparagus

Breakfast: Yogurt with frozen or fresh berries

Lunch: Veggie Rice with black beans

Dinner: Taco Salad (romaine lettuce, ground beef, tomato, green pepper, cheese, avocado, olive oil, salsa, optional top with tortilla chips)

Breakfast: Oatmeal, honey, raisins, and butter 

Lunch: Salmon, lettuce salad, apple

Dinner: Chicken and broccoli stir fry

Breakfast: Eggs on toast 

Lunch: Veggie sticks (carrots, celery, pepper, broccoli) and whole grain pita/tortilla dipped in guacamole or hummus

Dinner: Chili

Breakfast: Oatmeal, honey, raisins, and almond butter

Lunch: Chili over rice 

Dinner: Turkey Burger with bean salad (black beans, tomato, avocado, corn, onions, olive oil, lemon juice, sea salt) and lettuce salad

Plan The Prep Time

Meals-

Boil 5 eggs- 2 for Day 1 breakfast and others to dice for salads

Bake Chicken for chicken salad (Day 1) and dinner Day 4

Brown ground beef (Day 2 dinner and chili Day 4)

Cook brown rice with bag of frozen vegetables (lunch Day 3 and Day 5)

Wash and cut cucumbers, asparagus, zucchini, red pepper, broccoli, peppers.

Wash and chop lettuce (if you bought a head)

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Snacks

Make your own trail mix with raw nuts, fruit, etc. and divide into small containers or baggies. 

Keep fruit on the counter and easy to grab. 

Make and individually wrap granola bars.

Place veggie sticks in individual serving size containers.

Prep Time: 90 minutes or less

additional preparing...

Day 1

Cook enough Salmon for dinner and Day 3 lunch

Day 4

Combine all chili ingredients in crock pot and heat on low 4-8 hours before dinner. 

With the majority of prep work done before the week starts meal time will be simple and easy: grab handfuls of pre-cut veggies and cooked chicken to saute for stir fry.